Are you ready to start a new healthy habit of runningor a seasoned runner looking to replace an old pairof shoes Either way, it is very important to buy theright pair of shoes for you - not necessarily the onesthat are the most technically¹ advanced or on the salerack!

无论你是刚准备开始培养一个新的健康的跑步习惯的人，或者已经是一个有着丰富跑步经验的人，都要注意替换掉旧的运动鞋。不管怎么说，买一双适合自己的运动鞋是很重要的，——当然它不必是最先进科技产品或者是名店里的折扣鞋就挺不错的。

At least for me, it is so tempting² to hit the sale rackwhen I begin my search for new shoes. It kills me tospend anymore than I absolutely have to, but withrunning shoes, I have found, it is one thing to notspare any expense. Finding a great pair of running shoes is sure to save most people money with comfortand safety. Finding a pair for $49 does not do a lot of good if you hurt your knee the next day!

至少对我来说，只要我一打算买新鞋时，我就会一头扎进折扣区寻找。如果是我不需要的物品我绝对不会再花一分钱在它上面，但是运动鞋除外。我发现它是唯一不能节省的钱。买到一双好的舒适又安全的运动鞋事实上也能给人省很多钱。你图便宜买一双49美元的运动鞋不见得能有多好，说不准你穿上它的第二天就摔坏膝盖了呢！

There are so many brands and styles of shoes that it's hard to know where to start when you walk into aretailer. If you're not sure where to start in the process, note the techniques listed below for finding theperfect shoe for your needs.

现在鞋的品牌实在太多了，以至于有时候走进鞋店，都很难知道应该从何下手挑选。如果你在买鞋过程中不知道该怎么开始挑选，那么请注意一些下面讲述的技巧，关于怎样挑选一双满足你需要的好鞋。

Find Your Foot Type:

了解自己的脚的类型

Figure out how you run (outside of your foot, outside to inside, or straight down the middle). The easiestway to determine how you run is to look at an old pair of running shoes. If the shoe is worn on the outside ofthe heel and rolls inward excessively, you have a pronated foot type - the majority of the population (60%)fits into this category. You're more likely to have this foot type if you are flat footed.

判断跑步的方式（脚外旋呈八字形，由外旋到内旋，或者两脚平直）判断你跑步方式最容易的方法就是看你的就运动鞋磨损的情况。如果你的鞋总是在脚后跟的外侧受力，然后被过度的磨损，那就说明你是内旋脚——大多数人（60%)的脚都是这样。如果你一般是慢跑的话就更有可能是内旋脚这种脚型。

If you have high arches, your foot is rigid³ and doesn't pronate (roll inward) so there is not an effective shockabsorber. Roughly 30% of the population has high-arched or supinated foot types.

如果你的脚弓的高，还比较僵硬，并不内旋（朝里旋），那就没法有效的吸振。大约有30%的人是高足的或者内翻型高足的脚型。

If you land on the outside of your heel and roll inward slightly to absorb shock, you are of normal weight, youare considered the most sound (biomechanically) runner. Only about 10% of the population hasneutral/ideal feet.

如果你是脚跟外翻着地，然后脚尖轻微朝里来吸振的话，那么你就是正常足。那你就是大多数人认为的（生物力学上的）的高效跑步者。只有10%的人能拥有这样的中型/完美的脚型。

Tips for Your Trip to the Shoe Store: Examine your old shoes for tread wear. Socks are important. Wear your running socks when you try on. If your feet are different sizes, buy for the larger one. Shoes with better breathability will help curb⁴ sweating. Grooves⁵ in the sole offer more flexibility⁶. Flat feet need support rather than flexibility. If you tend to overpronate, look for shoes that will lace higher up so you can better customize the fit of theshoe. Shoe should feel comfortable right way - they don't need to be broken in.

鞋店购鞋过程之小建议检查你旧鞋的脚底胎面的磨损袜子很重要。试鞋的时候记得穿上你的运动袜如果你的脚大小不一致，那就买大脚适合的鞋子鞋的通透性较好的话有利于减少出汗鞋底的凹槽有利于增加灵活性平足更注重对脚的支撑而非灵活性如果你是过度内旋的话，那就找一双可以系紧点的鞋,因此你最好定制一双合适的鞋。鞋子必须一穿上就给你你舒适的当的感觉——不需要你去适应它。

When to Buy New Running Shoes: Look at the soles. If they are worn out or very unevenly⁷ worn it is time for a new pair. If you've traveled roughly 400-500 miles on your treadmill⁸ or it's been six months, it is time for a new pair.Remember, if you are wearing your shoes for other activities, those miles count too!

什么时候去买一双新的运动鞋呢？看鞋底，如果他们已经被磨损严重，穿起来有点不平衡了，就该换双新鞋了。如果你在跑步机上大概已经跑了400—500英里或者是已经穿了六个月，那也应该买双新的了。记住，如果你参加别的活动也穿了这双鞋，那那些路程也要算上。

What questions should the salespeople⁹ ask How long have you been running How much mileage¹⁰ are you doing per week Are you training for a particular event Where do you do most of your running How much do you weigh Are you aware of any foot problems

售卖员应该询问哪些问题呢你跑步时间为多长？你每周大概跑几英里？你是接受特殊的培训吗？你一般在哪里跑步？你体重多少？？

Simple solutions will get your running. The more you know about your feet and what activities you will bepartaking in, the more prepared you will be to find the right pair of shoes. Shoes are important for the healthof your feet, but for the rest of your bones and joints¹¹ as well.

轻松解决跑步中的问题。你越了解你的脚和你参与的运动，你准备的越充分，你就越容易找到一双适合你的鞋，鞋不仅对你脚的健康十分重要 ，对你的骨头和关节也同样重要。

Robb Ksiazek is an author and web publisher writing about mind, body, and soul for Body-Mass-Index-4U.com. He believes that our bodies have the power to heal themselves, we just need to allow them.

Robb Ksiazek是一个关于思想、身体、Body-Mass-Index-4U.com网页精神的作家兼网络出版商，他相信我们的身体有自疗的功能，我们只需要允许他们去做就好了。